Engaging the Core
Performance Improvement and Back Pain Prevention
By Thomas Minton
As featured in the issue of Running Times Magazine
Most runners are familiar with the increased attention the “core” has received in the popular media lately. Exercises to address the core are designed to improve performance and prevent back pain and other injuries. Why then, do many people continue to have back pain after performing thousands of crunches and sit-ups?
Recent studies suggest that some back pain is closely related to a lack of muscle activity in key core muscles of the lumbar spine. These muscles include deep lumbar stabilizing muscles that form a protective corset around the spine. Activating these muscles may help prevent low back pain and improve running performance. Unfortunately, crunches and sit-ups do not automatically stimulate this are of the trunk. We need to return to the basics to activate this important area.
One of the most basic core exercises is the Transversus Abdominus (TA) contraction. To perform this exercise you must first understand how to find the neutral spine position. This is the back position that creates balance in the trunk and allows for an effective co-contraction - or cooperation - among the stabilizing musculature.
To find the position, lie on your back with your knees bent. Slowly press your low back into the floor then slowly arch your back to form a hollow space between your back and the floor. Repeat this several times maximally until you have a good feel for the overall range of motion. On the final repetition, maximally arch again until you feel slight tension in your low back. Now, back off about 10 percent until the tension eases. This is neutral spine.
Next, begin the TA contraction. While maintaining the neutral spine position, slowly breathe in and out, pulling your navel inward toward your spine or imagine drawing your abdominal contents inward. Hold your navel inward while continuing to breathe in a relaxed manner. Maintain the contraction for 5-10 seconds, then relax. You can monitor the effectiveness of your exercise by pressing your fingers deeply into the abdominal area just inside the bony protuberances of your pelvis. You should feel a tensing of the TA in this area. Perform the exercise in sets of 10 repetitions until you are confident in your ability.